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T R U E S P O RT N U T R I T I O N G U I D E
Now more than ever, athletes need accurate sports nutrition information.
Optimal nutrition is an integral part of peak performance while an
inadequate diet and lack of fuel can limit an athletes potential for
maximum performance. Unfortunately, there is a lot of misinformation
available regarding a proper diet for athletes.
In the quest for success, many athletes will try any dietary regimen or
nutritional supplementation promising a new level of physical performance.
However, most often an evaluation and modification of current dietary
intake can be employed to help maximize peak performance.
1
NUTRITIONAL REQUIREMENTS OF ATHLETES
Carbohydrates
The Master Fuel
A diet rich in carbohydrates increases endurance
performance because of the extra store of carbohydrates in
the muscles and liver, called glycogen. Work completed in the
early 1980s by David Costill at Ball State University showed
that if athletes did not consume a diet high in carbohydrates
on a daily basis, they would experience chronic fatigue and
poor performance. It is well documented that endurance
athletes need to replenish carbohydrate stores in the body,
especially during periods of intense training. Consuming
FYI
(FOCUS on YOUR INTAKE)
carbohydrates during workouts lasting over one hour can also
benefit performance and delay onset of fatigue. Several recent
studies have shown that athletes who participate in stop-and- AS EARLY AS
go sports, such as basketball and soccer, may also need to THE 1930S,
focus on consuming more carbohydrates during training and
SCIENTISTS
competition. This is not surprising since it is well-known that
carbohydrates, when compared to protein and dietary fat, OBSERVED THAT
are the most efficiently broken down and metabolized form ENDURANCE
of energy for the body. Athletes doing stop-and-go activities
EXERCISE
were found to have better speeds and delayed fatigue when
consuming a higher carbohydrate diet. COULD BE
IMPROVED BY
INCREASING
RECOM MENDED INTAK E OF CA R BOH Y DRATES
CARBOHYDRATES
Depending upon the training routine, athletes should
consume at least 50 percent, but ideally 60-70 percent of IN THE DIET.
their total calories from carbohydrates. This percentage
is only a guideline for estimating carbohydrate needs.
Depending upon the length of training sessions, an athletes
carbohydrate intake should be between 2.5-6.0 grams per
pound of body weight, with longer training times reflecting
TRUESPORT NUTRITION GUIDE
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T R U E S P O RT N U T R I T I O N G U I D E
Now calculate your own needs. Remember to multiply your body weight by a higher number of
carbohydrate grams for lengthier or multiple bouts of training. For example, an hour of training
per day may indicate using 2.5 grams in your calculation, and training four or more hours per day
may indicate using 6.0 grams.
Weight in Pounds Carbohydrates in Grams Daily Carbohydrate Intake
x =
Before Exercise:
The pre-exercise or pre-training meal serves two purposes:
F It keeps the athlete from feeling hungry before and during exercise, and
F It maintains optimal levels of energy for the exercising muscles.
Athletes who train early in the morning, before eating or drinking, risk
developing low blood glucose levels, as well as a poor performance, due to a
decreased ability to concentrate and an increased perceived exertion. Blood
glucose, the sugar found in the blood, is the energy delivered to the working
muscles and organs that allows your body to complete activity. Low blood
glucose levels cause you to feel more sluggish than normal and decrease
your ability to focus, which inevitably will decrease performance.
3
NUTRITIONAL REQUIREMENTS OF ATHLETES
[ For example, four hours before the event, it is suggested that the athlete consume
1.5 grams of carbohydrates per pound of body weight, whereas one hour before the
competition, the athlete would consume 0.5 grams of carbohydrates per pound of
body weight. ]
Sports drink* 8 oz 14 g
Toast 1 slice 14 g
Crackers 5 crackers 10 g
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T R U E S P O RT N U T R I T I O N G U I D E
4 or more Hours before Serving size Grams of carbohydrates
Spaghetti with meat sauce 2-3 cups 75-100 g
Pasta/ pasta: 1 cup pasta: 60 g
Chicken/ chicken: 4 oz chicken: 0 g
Vegetables vegetables: 1 cup vegetables: 6 g
Grilled chicken/ chicken: 3 oz chicken: 0 g
rice (white)/ rice: 6 oz rice: 44.4 g
fruit (chopped apple) fruit: 1 cup fruit: 19 g
Granola bar 1 bar bar: 43 g
(oatmeal raisin walnut)/
sports drink* drink: 8 oz drink: 14 g
Liquid meal replacement 1 can (11 fl oz) 40 g
Fruit juice 6 oz 18 g
Turkey sandwich turkey: 1 slice turkey: 0 g
(w/3 slices deli meat, mayo: 1 tbsp mayo: 0 g
2 slices whole wheat bread, bread: 2 slices bread: 24 g
low-fat mayo)/baby carrots 7 carrots carrots: 3 g
Tuna sandwich tuna: 2 oz drained tuna: 0 g
(2 slices whole wheat bread)/ bread: 2 slices bread: 24 g
nonfat mayo mayo: 1 tbsp mayo: 0 g
Trail mix with nuts/raisins 1/3 cup 20 g
*Remember that sports drinks are beverages that contain electrolytes and
carbohydrates, not caffeine and other stimulants. For more information on sports
drinks and hydration, read the Fluids and Hydration section on page 22.
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NUTRITIONAL REQUIREMENTS OF ATHLETES
Stick with carbohydrates that are in liquid form, such as sports drinks.
F
These foods consist of mostly carbohydrates and water. They are digested
very fast and therefore, will not cause as much of a problem with stomach
cramping or GI distress.
Another key point to making food choices with limited time between events,
is limiting the quantity of the food eaten. The more an athlete eats, the
longer it will take to digest, especially with any pre-competition nerves or
stress.
Try eating bagels, hot or cold cereal with nonfat milk, or english muffins
F
along with fruit like bananas, apples, oranges, peaches, or pears.
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T R U E S P O RT N U T R I T I O N G U I D E
With four or more hours between events or heats, an athlete may want
a meal, which should be composed primarily of carbohydrates. Keep
the meals simple. The following meal examples for this situation are
appropriate:
Spaghetti with lean meatballs, bread, salad with low-fat dressing, and
F
water or a sports (fluid replacement) drink.
Athletes who make food choices at concession stands need to know how to
make the best choices. Most concession stands are filled with high-fat, high-
calorie foods that are not designed to maximize performance. It is always
wiser for athletes to pack a cooler from home with winning combinations,
than to rely on the food at a concession stand. Table 3 has a list of
nutrient-dense foods that are easy to pack in a cooler and will help supply
energy throughout the day.
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NUTRITIONAL REQUIREMENTS OF ATHLETES
During Exercise:
Consuming carbohydrates during exercise lasting
longer than 60 minutes ensures that the muscles
receive adequate amounts of energy, especially
FYI
during the later stages of the competition or
workout. This has also been found to improve
(Focus on Your Intake) performance. The form of carbohydrates
consumed does matter. Some athletes prefer
to use a sports drink, whereas others prefer to
It is best not to
eat solid or gel forms of carbohydrates. Use
try different and the following guidelines when consuming sports
new foods before an drinks with carbohydrates.
important competition. F Consume 6 to 12 ounces of a sports drink with
6-8% carbohydrate concentration every 15-30
If an athlete is
minutes during exercise (see Table 4). One gulp
complaining of GI is about 2 ounces.
distress or stomach Water is needed to aid in absorption of the
F
cramping, he or she carbohydrate. Drinks with a concentration
should try different greater than 10 percent are often associated
with abdominal cramps, nausea, and diarrhea.
foods or use these
For high intensity activities, sports drinks
F
guidelines.
and gels containing multiple forms of sugar
Athletes should keep a can increase absorption and delivery of
food log in addition to carbohydrates.
their training log. Note: Sports drinks should not be confused with
They should track what energy drinks. Energy drinks typically contain
one or more stimulants and their carbohydrate
theyre eating
concentration is usually greater than 10%.
before, during, and
after training and
*Sports drinks are beverages that contain electrolytes
how it affects their
and carbohydrates, not caffeine and other stimulants.
TRUESPORT NUTRITION GUIDE
performance,
both mentally
and physically.
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T R U E S P O RT N U T R I T I O N G U I D E
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NUTRITIONAL REQUIREMENTS OF ATHLETES
Example: 15 grams
= .625 x 100 = 6%
240 ml
Remember that sports drinks are beverages that contain electrolytes and
carbohydrates, not caffeine and other stimulants. For more information on
sports drinks and hydration, read the Fluids and Hydration section on page 22.
After Exercise:
Consuming a carbohydrate snack within 30 minutes after training will allow
the body to start replenishing glycogen stores in the body. Additionally,
consuming a couple of mixed meals high in carbohydrates within six hours
after training or a competition ensures that the muscles continue with
glycogen restoration.
F Athletes who may benefit from recovery nutrition include those who are
competing in tournament play or have multiple competitions over the
course of one or several days, have skipped meals throughout the day, did
not consume enough calories, and want to improve strength and power.
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T R U E S P O RT N U T R I T I O N G U I D E
To completely refill energy in the muscle, eat within 30 minutes after exercise and then eat small
meals two hours and again at four hours after the workout.
Choose high-carbohydrate foods such as bagels, pasta, fruits, yogurts, cereal with low-fat milk, peanut
butter, sports drinks, granola bars, french toast, sub sandwiches, baked potatoes with chili, smoothie
made with fruit, fruit juice, yogurt, and frozen yogurt.
Include a small amount of protein to aid in muscle recovery and promote muscle growth.
If you cant consume solid foods within 30 minutes after exercise, try 2-4 cups of a sports (fluid
replacement) drink and incorporate solid foods two and four hours after exercise.
Be sure to hydrate after a workout or game. Drink 3 cups of fluid for each pound lost during the
competition or training.
Be sure
to hydrate
after a workout
or game.
DRINK 3 CUPS OF FLUID
FOR EACH POUND LOST
DURING THE COMPETITION
OR TRAINING.
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NUTRITIONAL REQUIREMENTS OF ATHLETES
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T R U E S P O RT N U T R I T I O N G U I D E
alculate your own protein needs. Refer to Table 7 to get the recommended grams of protein for
C
your type of training, and calculate both the low and the high values to get a range of appropriate
protein for your daily intake.
Weight In Pounds Protein In Grams Daily Protein Intake
x =
x =
Table 9 provides additional information to translate this information into servings of protein-rich food.
TABLE 9: P
ROTEIN CONTENT OF COMMONLY CONSUMED FOODS
Food Serving size Grams of protein
Chicken breast 3 oz 25 g
Ground beef 4 oz 24 g
Broiled fish 3 oz 20 g
Cottage cheese 1/2 c 12 g
Yogurt (nonfat) 8 oz 11 g
Cooked lentils 1/2 cup 9 g
Cooked black beans 1/2 cup 8 g
Milk (nonfat) 1 cup 8g
Peanut butter 2 tbsp 7 g
String cheese 1 oz 7 g
Tofu 1/2 cup 7g
Egg 1 large or 2 egg whites 7g
Mixed nuts 1/4 cup 5 g
Cooked quinoa 1 cup 4 g
Whole wheat bread 1 slice 3g
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NUTRITIONAL REQUIREMENTS OF ATHLETES
Many athletes want to add more bulk to their bodies in the form of lean
muscle. Many supplement products claim to build muscles. Athletes
should take special caution when considering supplementation (please see
pages 16-21 for additional information and cautions). Due to the limited
regulations of the dietary supplement industry, there is a risk of products
being contaminated with sport-prohibited or unknown substances with or
without the manufacturer knowing. There is no guarantee that the product
contents match with those listed on the label. Taking a lot of extra protein
either from supplements or food does not guarantee bigger muscles. If it
did, athletes could spend time lounging instead of lifting to build muscles.
Adding 500 to 1,000 more calories each day to current dietary intake,
F
to allow the body to use protein already present in the diet for muscle
growth and not be broken down to fuel activity
TRUESPORT NUTRITION GUIDE
Eating foods that are both high in carbohydrates and proteins like
F
grilled chicken sandwiches, peanut butter sandwiches, and Greek yogurt
with granola
Choosing lean animal sources of protein (i.e. dairy and meats) which are
F
more efficiently absorbed by the body
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T R U E S P O RT N U T R I T I O N G U I D E
P R OTE I N A F TE R E XE R C IS E
Carefully controlled
E AT
studies have shown
Keep in mind that food is fuel and athletes
that adding proteins,
should not come to practice or games without
amino acids, or having had enough food to support the energy
protein powders requirements for their sport. To keep athletes
properly fueled and have protein needs met,
to a carbohydrate
use the EAT guidelines:
supplement is
Eat breakfast. It is the best way to start the
no more effective
day well fueled. Include foods that contain
for muscle glycogen carbohydrates and protein such as nonfat milk,
re-synthesis than yogurt, or eggs.
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NUTRITIONAL REQUIREMENTS OF ATHLETES
D I ETARY FAT
The more efficient an athlete becomes in their respective sport, the easier
it is for them to operate at a lower intensity while maintaining the same
level of work or maintaining the same speed (metabolic efficiency).
At this lower intensity, stored fat in the muscle can be used as a fuel source.
The average 150-pound athlete carries 1,500-2,000 calories in the form of
carbohydrates but up to 80,000 calories in the form of fat. The old saying,
Fat burns in a carbohydrate flame holds true, as fat cannot be used without
the presence of carbohydrates. Thus, for efficient endurance and ultra-
endurance athletes, carbohydrates are still important, but stored fats help
them reach the finish line as well.
The rowers who consumed the low-fat, high-carbohydrate diet had more
F
muscle glycogen.
F
of muscle glycogen, but were still able to complete the workout sets.
When it came to power output and faster speeds, those rowers who
F
consumed the low-fat, high-carbohydrate diets had significantly higher
power and speed.
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T R U E S P O RT N U T R I T I O N G U I D E
Dairy products such as cheese, whole milk, sour cream, and ice cream
F
Processed foods such as chips, crackers, granola bars, and french fries
F
Other more obvious sources of fat are in products like margarine, butter,
mayonnaise, salad dressing, oils, and meats with marbling or visible fat.
17
NUTRITIONAL REQUIREMENTS OF ATHLETES
Vitamins and minerals (when not consumed in food form) are classified
by the Federal Drug Administration (FDA) as dietary supplements. Amino
acids, botanicals, herbs, and substances such as enzymes, organ tissues
and glandulars, and metabolites, are also classified as dietary supplements.
Many athletes believe they do not get enough vitamins and minerals in their
diet and wonder if they should start taking some sort of supplement; while
other athletes are on a constant quest to find the latest diet or supplement
that will give them a competitive edge. The reality is that making wise food
and beverage choices are crucial for peak performance and contribute to
endurance and repair of injured tissues. A good working knowledge and
understanding of foods that provide essential nutrients will aid in an athlete
reaching their greatest potential.
Athletes have increased energy needs, which allows for more opportunities
TRUESPORT NUTRITION GUIDE
Nutrients that may be low in an athletes diet are listed in Table 11. Choose
a variety of foods in each food category to ensure that all nutrients are
included in your diet.
Athletes should always choose food over dietary supplementation. The body
needs more than 40 nutrients every day and supplements do not contain
all the nutrients that are found in food. Supplements cannot make up for a
poor diet or poor beverage choices.
Selected
B Vitamins Calcium Vitamin C Vitamin D Magnesium Selenium Iron
Micronutrients
Grains Whole grain Corn tortilla Fortified Fortified Whole grain Spaghetti Oatmeal
breads Flour tortilla breakfast cereal cereals and Rice Spaghetti
cereals cereals oatmeal Fortified
pasta rice cereals
tortillas
Meats Turkey Soybeans Tofu Tuna Almonds Lean beef Red meat
eggs Pork Salmon Salmon Cashews Ham Dark meat
nuts and Chicken Sardines Peanuts Chicken Poultry
beans Salmon Soy milk Baked beans Tuna Chick peas
Tuna Eggs Chick peas Nuts Shrimp
Soy
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NUTRITIONAL REQUIREMENTS OF ATHLETES
The Anabolic Steroid Control Act of 2004 (SB 2195) took effect on January
20, 2005 as an amendment to the Controlled Substances Act. The Act
classifies a number of prohormones or steroid precursors, previously
manufactured as dietary supplements, as controlled substances, making
their distribution illegal without a medical prescription. According to this
Act, possession and/or distribution of these substances can be punishable
by up to five years in prison.
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NUTRITIONAL REQUIREMENTS OF ATHLETES
Most Americans are unaware that designer steroids and other dangerous
drugs are intentionally being sold as dietary supplements and that
current law makes it too easy for these products to get to the market.
Best estimates suggest that there are hundreds of supplement products
currently available that contain one or more of approximately 20 to 25
designer steroids alone. For example, in a 2004 study funded by the
International Olympic Committee, 18.8 percent of the 245 supplements
analyzed from the United States were found positive for steroids. In a 2007
HFL study, of the 54 supplements that were analyzed for stimulants, 6 were
positive (11.1 percent); of the 52 supplements analyzed for steroids, 13 were
positive (25 percent).
products like cereals and breads. If the machines arent cleaned correctly
or if particles or dust permeate manufacturing areas, the breads or cereals
can contain remnants or traces of the nuts, which can be potentially
dangerous to those with nut allergies.
www.Supplement411.org
23
NUTRITIONAL REQUIREMENTS OF ATHLETES
Research has shown that losing as little as 2% of total body weight can
negatively affect athletic performance. For example, if a 150-pound
athlete loses 3 pounds during a workout or competition, their ability to
perform at peak performance due to dehydration is reduced. Proper fluid
replenishment is the key to preventing dehydration and reducing the risk of
heat injury in athletes engaged in training and competition.
Preventing Dehydration
Many times athletes wait to drink until they are thirsty. Thirst is not
an accurate indicator of how much fluid an athlete has lost. Athletes
who wait to replenish body fluids until feeling thirsty are already
dehydrated. As a matter of fact, most individuals do not become thirsty
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T R U E S P O RT N U T R I T I O N G U I D E
until more than 2 percent of body weight is lost. Waiting until you are
thirsty can affect your performance. When athletes only drink enough to
quench their thirst, they may still be dehydrated.
For best results, keep a bottle of fluid available when working out and drink
as often as desired, ideally every 15-20 minutes. Table 12 lists guidelines for
fluid replacement from the National Athletic Trainers Association, the
American Dietetic Association, and the American College of Sports Medicine.
F FOR EACH POUND lost during exercise, drink three cups of fluid
U R I N E CO LO R C H A RT
Hydrated
Dehydrated
Extremely
Dehydrated
(consult a doctor)
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NUTRITIONAL REQUIREMENTS OF ATHLETES
There has been concern by parents, coaches, and athletes that sports
drinks may contain too much sodium. However, many fluid replacement
drinks are low in sodium. An 8 ounce serving of a fluid replacement drink
can have a sodium content similar to that of a cup of reduced fat milk. Most
Americans consume too much sodium through processed and convenience
foods, not through fluid replacement drinks.
The ideal fluid replacement beverage is one that tastes good, does not
TRUESPORT NUTRITION GUIDE
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T R U E S P O RT N U T R I T I O N G U I D E
G U I DE LI N ES FOR F LU I D R E P L AC E M E N T
FYI
based on current scientific knowledge.
F F
or intense training and long workouts, a fluid
(Focus on Your Intake) replacement drink containing carbohydrates
may provide an important source of energy. A
Fluid Monitoring. 6-8 percent carbohydrate beverage is typically
most effective in maintaining fluid balance while
Average sweat rates
supplying the muscles with fuel.
from numerous research
F T
he fluid consumed during activity should
studies range from
contain a small amount of sodium and
0.3-2.4 L/hr. Average electrolytes. The sodium may be beneficial for
sweat concentrations quicker absorption and replacement of sweat
loss.
of sodium range from
0.5-1 g/L. With this level F T
he beverage should be palatable and taste
good.
of variation, it is
F T
he athlete should drink 10-16 ounces of cold
important for an athlete
fluid about 15-30 minutes before workouts. If
to monitor their own the workout is prolonged, add carbohydrates to
fluid and electrolyte the beverage at a 6-8 percent concentration.
losses and work with F D
rink 4-8 ounces of cold fluid during exercise at
their coaches or sports 15-20 minute intervals.
registered dietitians to F S
tart drinking early in the workout because
thirst does not develop until 2 percent of body
determine their sodium
weight has been lost, by which time performance
and fluid needs. may have begun to decline.
F A
void carbonated drinks, which can cause GI
distress and may decrease the volume of fluid
consumed.
F A
void beverages containing caffeine, alcohol,
and those promoted as energy drinks.
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NUTRITIONAL REQUIREMENTS OF ATHLETES
Resources:
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T R U E S P O RT N U T R I T I O N G U I D E
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core principles of true sport.
Acknowledgement:
A very special thanks to Jacqueline R. Berning, Ph.D., R.D., CSSD and Alicia Kendig, M.S., R.D.,
CSSD for contributing the content for this publication.
Note: The content of this publication is provided for informational purposes only and is subject to change. This
information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Individuals
should always seek advice from a qualified health professional.
2013 USADA.
TrueSport, the TrueSport logo, the U.S. Anti-Doping Agency, USADA and the USADA logo, are pending or
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All Rights Reserved.
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